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Fri 26th Apr 2024 at 6:05am by pjlovr25

Run > Easy

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Time
48:45
Miles
4.80
Min/mi
10:09
Pacing
83.1%
WAVA
49.55
Stride(cm)
90
Cals
515
Watts
248
Cadence
177
BPM
145
%MHR
77.4
B/mi
1470
Asc(m)
27
Surface
Road

Notes & Comments

40mins easy plus warm-up and strides
1) 0.11mi - 1:30(14:17/mi) 99/105bpm [1414b/mi] 9cal
2) 0.11mi - 1:00(9:13/mi) 116/128bpm [1069b/mi] 10cal
3) 0.04mi - 30(12:53/mi) 123/129bpm [1585b/mi] 5cal
4) 0.11mi - 1:00(9:23/mi) 128/138bpm [1201b/mi] 10cal
5) 0.02mi - 30(20:01/mi) 132/138bpm [2642b/mi] 5cal
6) 0mi - 35(2:17:12/mi) 128/135bpm [17561b/mi] 5cal
7) 4.05mi - 40:00(9:52/mi) 147/158bpm [1451b/mi] 422cal
8) 0.01mi - 10(18:32/mi) 148/150bpm [2743b/mi] 2cal
9) 0.11mi - 45(6:55/mi) 168/175bpm [1161b/mi] 9cal
10) 0.07mi - 1:00(15:04/mi) 158/176bpm [2381b/mi] 10cal
11) 0.12mi - 45(6:30/mi) 162/173bpm [1054b/mi] 8cal
12) 0.07mi - 1:00(15:20/mi) 155/175bpm [2377b/mi] 10cal
13) 0mi - 0(0/mi) 155/175bpm [INFb/mi] 10cal

1:30 1:00 30 1:00 30 35 40:00 10 45 1:00 45 1:00 0

Pin Map

0mi in 0

Pace

34%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:57	2:57	11:47	108 79-129	1273	157 130-188	213 123-301	3/2
0.50	6:12	3:15	13:00	127 115-138	1650	161 48-188	220 11-346	3/4
0.75	8:42	2:30	10:02	140 133-146	1404	180 178-186	266 253-308	4/0
1.00	11:11	2:29	9:56	147 145-151	1460	180 176-182	268 248-286	4/0
1.25	13:41	2:30	10:01	147 146-152	1472	180 176-188	257 239-273	3/1
1.50	16:12	2:31	10:03	149 145-156	1497	179 178-186	261 227-307	2/1
1.75	18:41	2:29	9:55	153 149-158	1518	181 174-186	257 236-300	8/0
2.00	21:07	2:26	9:43	147 143-151	1427	181 176-186	249 223-268	1/3
2.25	23:28	2:21	9:24	145 141-148	1364	183 180-186	253 226-275	0/6
2.50	25:51	2:23	9:33	143 142-146	1365	183 180-188	262 239-283	0/6
2.75	28:19	2:28	9:51	147 142-153	1449	182 178-190	249 190-291	1/4
3.00	30:59	2:41 +10	10:43	148 143-151	1586	181 174-190	247 148-278	3/0
3.25	33:30	2:31	10:02	151 148-155	1516	179 174-182	255 238-268	5/0
3.50	36:00	2:30	9:59	149 147-153	1488	180 178-184	246 221-265	1/2
3.75	38:26	2:26	9:46	149 146-151	1455	182 178-184	238 201-265	1/3
4.00	40:54	2:27	9:49	146 143-150	1433	182 178-186	252 228-272	0/4
4.25	43:17	2:23	9:34	147 145-149	1406	182 172-188	255 223-280	1/4
4.50	45:45	2:28	9:50	151 147-172	1486	180 124-210	255 76-423	3/3
4.75	48:01	2:16	9:04	163 143-176	1478	172 116-206	269 67-458	3/3
4.80	48:55	54	16:51	153 139-172	2578	136 122-138	131 110-260	0/0

Heart

145/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 20m, Flat prediction 48:45

Elevation Graph

No climbs of at least 10 metres detected.

Power

248W (458 max)

Power Graph

Power Bands

Cadence

177 (210 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.4	181	4.5	43:44	9:43
Walk	10.1	134	0.3	4:57	17:20
Still	0.1	-	-	4	-
Pause	0.3	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	41.14%	More
800m	4:39	9:21	42.90%	More
1km	5:51	9:25	44.39%	More
Mile	9:33	9:33	46.25%	More
5k	30:21	9:46	50.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:07	8:07	54.40
5km	29:39	9:33	52.04
5M	51:05	10:13	49.28
10km	1:05:29	10:32	48.13
10M	1:52:47	11:17	45.92
Half	2:33:34	11:43	43.99
20M	4:09:03	12:27	42.56
Mara	5:39:05	12:57	41.32

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